Latest / Mocktail Minutes / 3 Things to Leave in 2025 Part 2

Transcript

3 Things to Leave in 2025 Part 2 · Mocktail Minutes

• 0:21
  Hello.
• 0:22
  Welcome to this week's episode of Mocktail Minutes.
• 0:25
  This is Bailey and I'm doing part two of the solo episodes, and this week I am drinking.
• 0:33
  I use my ninja thirsty, which I haven't used in a while.
• 0:36
  I need to use it more often, but I was like, why am I buying sparkling water when I literally got this contraption so I could just have my own sparkling water at home?
• 0:45
  So we were using that more and I did the strawberry kiwi.
• 0:50
  I did level two bubbles today.
• 0:53
  Delicious.
• 0:54
  I, I enjoy it and I'm glad I'm using it again.
• 0:57
  So that is what I'm drinking.
• 0:58
  And like I said, today we are doing part two of three things to leave behind in 2025.
• 1:05
  So if you missed Brianna's episode, that was last week, she talked about kind of leaving like the ultra thin type style of bodies in the past.
• 1:16
  Again, we are cool with weight loss and wanting to change your body.
• 1:20
  I am not cool with wanting to just be as skinny as possible, because a lot of times when you're doing that, you're just wrecking your health.
• 1:29
  So maybe instead of skinny, think strong and it's okay to wanna lose weight, but like, let's just think about how we're, how we're losing weight, what our goal is behind it, and how are we doing it safely.
• 1:43
  She also talked about over supplementing, which I too see a lot and relying too much on chat, GPT, which I think is really a great point to bring up because I've seen things on social media.
• 1:54
  That's where like doctors are gonna lose their jobs because the chat GPT dieticians are gonna lose their jobs.
• 2:00
  Like so many people are gonna lose jobs'cause chat, GB GT chat, GPT cannot do what doctors do.
• 2:04
  Chat GBT cannot do what we do.
• 2:07
  We do more than just give you macros.
• 2:10
  That's all I did.
• 2:11
  I wouldn't need to sit on a call with you for 50 minutes, four sessions.
• 2:16
  I wouldn't see people for over 20 sessions to help them reach their goals.
• 2:20
  All I would have to do is text you here, eat this, but it's not that simple.
• 2:25
  So she covered those three pieces, and I'm gonna give you my three.
• 2:29
  So up first is having the mentality of weight loss at all cost.
• 2:37
  This mindset treats the scale as the ultimate marker of health, regardless of what it's lost along the way.
• 2:45
  And so this often looks like we are just like celebrating rapid weight loss without asking how.
• 2:51
  This is something that when I see a client and they're down in weight, I don't always immediately celebrate.
• 3:00
  Because I've had it happen a few times where like people are like, oh, I lost five pounds this week, but I also didn't eat'cause I was really sick and vomiting.
• 3:09
  Okay, well that's not a sustainable goal if we're trying to lose weight.
• 3:13
  Like our process can't be to get sick and be vomiting and undereating.
• 3:19
  So that's not something I would necessarily wanna celebrate for a weight loss.
• 3:23
  Or if you're doing like extremely low calories, like you're not gonna feel great if you're here.
• 3:28
  When we have this like weight loss at all cost mentality, we're often ignoring the fact that we're losing muscle, we're having hormonal changes, and our energy is dropping.
• 3:38
  And it's kind of like the feeling of maybe you've done this and not necessarily realized, but the thought of.
• 3:47
  Maybe unconsciously, I guess I would say unconsciously that as long as I lose weight, who cares about my health?
• 3:54
  And I've heard people say this before where like alls I wanna do is lose weight.
• 4:00
  And I know on the surface level that's probably like, yeah, I just wanna lose the weight.
• 4:06
  But my guess is that you want to do more than just lose the weight because.
• 4:13
  I can make you lose the weight, but are you gonna keep it off?
• 4:17
  And is that number on the scale truly, what's gonna make you happy?
• 4:21
  Or is it the side effects that kind of come with it that you're thinking about?
• 4:25
  Like uhhuh, the better energy, the better sleep, looking better in the mirror, enjoying your muscles, keeping up with your kids.
• 4:34
  Like is it actually that number or is there more to it?
• 4:38
  So when we have this idea of just like.
• 4:41
  I don't care what happens as long as I lose weight.
• 4:43
  We often neglect our health and it backfires.
• 4:46
  You're not just losing fat, you lose muscle and muscles, metabolically protective.
• 4:51
  Your hormones will take a hit.
• 4:53
  Chronic under fueling increases your cortisol, disrupts your thyroid output, and it even affects like your cycles for females.
• 5:02
  Metabolic adapt adaptation is also real.
• 5:04
  Your body adapts to starvation by.
• 5:08
  Becoming more efficient.
• 5:09
  You're burning fewer calories at rest.
• 5:14
  So where it often backfires and your health markers can often worsen even while weight drops, like your blood sugar, your cholesterol levels, your stress hormones.
• 5:26
  So long term people also regain the weight plus more, not because they failed, but because your biology kicked in.
• 5:34
  So reframing this into the idea of.
• 5:38
  Fat loss that perver preserves muscle health markers over.
• 5:42
  Just like being obsessed with that number on the scale and having sustainable inputs will give you sustainable outputs.
• 5:51
  The second thing is, and this kind of, I guess, piggybacks along that is jumpstart diets people all the time that're like, well, what if I just do this for a week?
• 6:00
  What if I just do this to lose a quick few pounds?
• 6:04
  I mean, sure.
• 6:06
  But is that really what you want?
• 6:08
  I mean, this is like a seven day cleanse, or the 14 day resets or the liquid diets.
• 6:12
  Um, extreme carbs, carb cuts.
• 6:15
  Your body doesn't need a reset.
• 6:17
  It needs consistency.
• 6:18
  Rapid changes are gonna signal stress, not healing, and.
• 6:23
  Most of this early loss is water, glycogen and digestion changes.
• 6:27
  It's not really fat, and so it's teaching your body to almost train off of an on off mentality of I'm on, I'm off, I'm on, I'm off, I'm on.
• 6:35
  I'm off.
• 6:37
  And we, we kind of create a guilty cycle with it, that it's also slowing your metabolic adaptation.
• 6:45
  It's increasing food fixation.
• 6:47
  We lose trust in our hunger and say tidy cues.
• 6:50
  And again, there's a higher likelihood of just like the rebound weight coming back and also overindulging after we've gone through this like really strict period.
• 7:01
  So you want to build habits that are carrying you forward.
• 7:06
  I think the idea of a jumpstart, it's like, well, lemme just lose a quick 10 pounds.
• 7:11
  Like, great, it's gonna come back.
• 7:13
  Um, you might think, oh, if I just lose this 10 pounds, then I'll be good to go.
• 7:17
  But again, is that all you want is just for a scale to go down for a few weeks and then just come back up and you still don't feel great?
• 7:25
  My guess is no, you don't need a jumpstart.
• 7:27
  You need a plan that's gonna give you direction and a true strategy to lose fat.
• 7:35
  I feel a whole heck of a lot better.
• 7:38
  The third thing I would say is I'm gonna go with, uh, like a universal meal plan.
• 7:46
  So where it's like you buy someone's meal plan, they create it, you follow it, and you expect to get everyone get the same results.
• 7:55
  There.
• 7:55
  It's not that they're just like inherently bad.
• 7:58
  Like I have sold, I don't even call'em meal plans.
• 8:00
  I just call'em recipe books because I think you can use these as a foundation and then like build from'em.
• 8:06
  So I purposely do'em on the lower end of calories.
• 8:09
  That way I can help people build from them.
• 8:11
  It's a lot easier to build up, I think.
• 8:14
  And so a lot of times, like we're, we're just not the same people.
• 8:18
  I mean, we differ in our calorie needs.
• 8:19
  We differ.
• 8:21
  Activity level, metabolic health hormones, life stages, stress load, sleep, food preferences, all the different things.
• 8:28
  So expecting to get the same results as your best friend or your neighbor or who, your influencer online, just because you're doing the exact same thing.
• 8:39
  It's not always gonna happen.
• 8:40
  I mean, maybe it does, maybe you get similar results, but we're, we're all different, you know?
• 8:48
  So.
• 8:50
  This is why I don't love the idea of meal plans, and you probably have never really seen me sell them unless I'm doing more of a recipe book, because especially carbs are gonna change.
• 9:03
  Your protein's gonna change.
• 9:04
  I mean, fiber, like everyone needs at least 25 grams of fiber, ideally more.
• 9:09
  But there are gonna be differences in what you need based on your body size, your activity level.
• 9:17
  Your, if you have insulin resistance, if you don't have insulin resistance, things change and you need different amounts.
• 9:23
  I think meal plans can be a good place to start, but expecting that to be your full on solution, I don't think is, uh, the best approach.
• 9:32
  You usually, these plans are gonna work more for, I would say, someone who's, I don't know, maybe more sedentary or maybe if you're following.
• 9:44
  Someone who is like promoting strength training.
• 9:50
  Let's say they do strength training three to four times a week and they're doing like a muscle building plan.
• 9:54
  So maybe they take like the average size a person based on that amount of strength training, that amount of workouts.
• 10:00
  But let's say you're not doing three strength training workouts.
• 10:03
  It's probably more food than you need.
• 10:05
  Or let's say you follow a different plan.
• 10:08
  Let's say it's focused on blood sugar balancing, which is great for everyone, but.
• 10:13
  Let's say that's based on people who work out just not even work out.
• 10:18
  Maybe they're just, they get their steps in, they don't do any strength training yet.
• 10:22
  Cool.
• 10:23
  That's a good place to start.
• 10:24
  But if you're strength training, you're gonna need more carbs probably.
• 10:27
  So there's just differences and it, it also, it's gonna create like a dependency instead of like autonomy of knowing exactly what your body needs.
• 10:35
  And this is what I really like to empower my clients on is like.
• 10:39
  Uh, body intelligence and getting to understand what's going on.
• 10:44
  Um, it can often fall apart when life is at a routine because you're not on this perfect plan, and it teaches more of compliance, not necessarily understanding.
• 10:55
  So I think a better approach is to learn how your body works.
• 11:02
  The principles not like.
• 11:03
  A food prescription.
• 11:05
  Be able to create flexible structure rather than feeling like you have to live off rigid rules.
• 11:11
  And my goal is to be able to empower people to just feed yourself confidently knowing this is what I need to eat and this is where I'm gonna feel good.
• 11:21
  So those are my three things I feel like would be good to leave behind in 2025.
• 11:27
  Number one, the weight loss at all costs mentality.
• 11:31
  The Jumpstart diet slash like resets and following just universal meal plans.
• 11:36
  Like I said, I think they can make a good foundation.
• 11:38
  Kind of depends, but you're gonna get the most bang for your buck when you just understand what your body needs.
• 11:45
  Macros, calorie wise, micronutrient wise, based on all the factors I mentioned, your metabolic health, your.
• 11:56
  Conditions that you may be pre-diagnosed with your activity level, your height to your weight, all these different factors come into play when I am giving estimates.
• 12:05
  We hope you enjoyed these two episodes.
• 12:07
  We hope you've had a great holiday se season, and if you're listening to this on the day it comes out, happy New Year.
• 12:15
  It is now 2026.
• 12:18
  We'll talk to you next week.
• 12:19
  Bye.